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Dr. Charlie Seltzer > Blog > New Year's Resolution

Tips to Achieve Your New Year’s Resolution

  • January 1, 2018
  • By: Dr. Charlie Seltzer
  • Category: Inspiration, Nutrition & Recipes, Weight Loss
  • Comments: 0

If weight loss is on your New Year’s Resolutions list this year, here are three...

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Dr. Charlie Seltzer MD
Here’s some patient love from my awesome client Here’s some patient love from my awesome client SJ. One of the struggles SJ had prior to working with us was trying to diet while having a major sweet tooth. By teaching him to make sweets part of his weight loss plan we were able to keep him satisfied while losing weight. When I create a weight loss plan I aim for working with a patient’s existing eating habits not against them. By doing this the patient will see results without being miserable in the process, which in turn makes their weight loss plan sustainable, flexible and easy to follow. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. – Dr. Charlie
Is a calorie a calorie? Yes and no. Our bodies req Is a calorie a calorie? Yes and no. Our bodies require energy to digest food. The body requires the most amount of energy to digest protein and the least amount of energy to digest fat and alcohol. So if you eat 100 calories of protein your body is going to “see” less calories than if you were to eat 100 calories of fat. In addition the way the food is prepared influences absorption. In general cooked food is absorbed more efficiently than raw food. So if you’re trying to lose weight it’s necessary that you burn more calories than you absorb, not necessarily burn more calories than you eat. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. – Dr. Charlie
It's my favorite day of the week - Food Friday! I It's my favorite day of the week - Food Friday! I recently wrote a blog post on high protein breakfast ideas: https://buff.ly/2MeWMdM ⠀ and want to share a recipe from the post for Salmon Hash. This is a great weekend breakfast or brunch that even the kids will like! Our Fitness Nutrition Specialist @nikkispaulding suggests cooking salmon for dinner one night and saving half for this recipe which makes for easier morning prep. -Dr. Charlie⠀ ⠀ You'll need: ⠀ 1 tbsp. olive oil⠀ 12 oz. Yukon Gold potatoes, cut into 1/2-inch dice⠀ 4 oz. sweet potatoes, cut into 1/2-inch dice⠀ 1 onion, diced⠀ 1 red bell pepper, diced⠀ 1/2 tsp each sea salt and ground black pepper⠀ 12 oz. cooked salmon, flaked (NOTE: If you don’t have already-cooked salmon, simply roast about 14 oz. of salmon fillets for 8 to 10 minutes in a 375°F oven, then set aside until cool enough to handle before flaking.)⠀ 2 tbsp. chopped fresh chives⠀ 1 tbsp. chopped fresh dill⠀ ⠀ In a large skillet nonstick skillet heat oil. Add white and sweet potatoes, cover, and cook until softened and browned in spots, about 10-15 minutes, scraping up with a spatula and stirring halfway through. Stir in onion, bell pepper, salt, and black pepper. Cook uncovered until onion and bell pepper are cooked, about 5 minutes. Stir the hash, then gently stir in salmon, chives, and dill. Cover and cook until heated through, about 2-5 minutes. If at any time in the cooking process the hash becomes too try or is on the verge of burning, add water, 1 Tbs. at a time. Garnish with sour cream if desired. ⠀ ⠀ Makes 4, 1 1/3 cups servings. *For extra protein add 1-2 eggs, fried or over easy or 2-3 fried egg whites. Instead of sour cream add 1/4 – 1/3 cup 2% small curd cottage cheese as garnish. Just remember to track the additional calories.⠀ ⠀ 300 Calories, 14 grams carbs, 12 grams fat, 21 grams of protein.
What happens to your body when you yo-yo diet and What happens to your body when you yo-yo diet and why is a NOT a good idea to follow a fad diet that has you severely restricting your calories? If you're on a fad diet and you drop your calories super-duper low, you will lose body fat, but you'll lose a lot of muscle mass in the process which is not ideal. Then when you gain your weight back which inevitably happens with yoyo diets most of its going be fat leaving your body composition worse off than before you started the diet. Your body will also experience a host of hormonal changes all designed to bring your weight back to where it was before the fad diet. This includes an elevation in the hormone cortisol which is a potent appetite stimulant and can raise your risk for chronic health problems like heart disease and diabetes. You'll also experience a metabolic slow down, though which not permanent can linger for quite a while and can make it difficult to lose weight in the future. So, if you see a fad diet, run the other way fast! Questions about weight loss and fitness? Reach out to me or my staff, we're here to help. - Dr. Charlie
Happy Monday everyone. I was feeling a little blah Happy Monday everyone. I was feeling a little blah until is saw this review from my patient M.P. Now I feel great! This patient has had a truly bumpy road when it’s come to health and weight loss. Over the years we’ve regulated thyroid, high blood pressure, Vitamin deficiencies, anxiety and depression all of which can make weight loss (and life in general) really difficult. Still M.P. has persevered and has worked hard to get her health and weight loss in check. For that I thank her! If you’re struggling with medical or mental health issues that are preventing you from feeling your best, I urge you to talk to a medical professional as soon as you can. Questions about weight loss and fitness? Reach out to me or my staff. We’re here to help. -Dr. Charlie
Many people think to lose weight you have to give Many people think to lose weight you have to give up everything you enjoy, including alcohol. Not so! I tell my patients that it’s fine to drink (responsibly) as long as they make wine, beer and cocktails a part of their overall weight loss plan. For example a 5 oz glass of wine has as many calories as a large apple. That said, it’s far easier to overconsume a few glasses of wine than it is apples. So if you want to have a few cocktails it’s super important to measure and track the correct amount of ounces in your alcoholic beverage. For example the glass of wine on the left is 7 oz (172 calories) while the glass of wine on the right is 5 oz (123). While it would be easy to mistake them for the same amount, the glass on the left has 50 more calories than its 5 oz counterpart. May not seem like a lot but over time those extra calories add up. If you’re not tracking them appropriately then you could be in a for a big surprise when you step on the scale. Questions about weight loss and fitness, reach out to me or my staff. We’re here to help. –Dr. Charlie
Weight loss question of the day: How do I get rid Weight loss question of the day: How do I get rid of my stubborn belly fat? Well, a there’s a few ways. 1. You can lose enough body fat overall to bring your belly fat down to an acceptable level which is my suggestion. 2. You can cut it out. 3. You can freeze it out. Unfortunately, you CANNOT spot reduce. So for example, you can do crunches and sit ups until the cows come home and it’s still not going to change the fat over your abs to any significant degree. The only way to lose belly fat, or ANY fat for that matter is to eat fewer calories than you burn. Where the fat loss comes from when you’re losing weight is determined by genetics as well as certain hormone levels. There are certain cases where a person gets super lean all over the place except for one problem area, i.e.. the stomach, inner thighs etc. In that case something like cool sculpting or liposuction is very reasonable to consider BUT only if you’ve adopted a sustainable weight loss or weight maintenance plan so that fat doesn’t make a reappearance. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie
People ask me how often should you have a cheat me People ask me how often should you have a cheat meal or a cheat day? I think if you’re doing things right then you never have to have a cheat day. Here’s why, if you’re following an appropriate, flexible nutrition plan and you know how many calories you’re supposed to be eating during the day you should be able to take any would-be cheat foods and work them into your plan so that when the day is over your numbers still work. Even if you go over a little, and you track, going 200 calories over your goal is far better than going 2,000 calories over which usually ends up happening when you have a cheat day or cheat meal. Also when you do cheat meal, it’s possible to set yourself up for a really vicious cycle of overly restricting followed by all out bingeing and over eating. I think it’s far better to follow a sustainable weight loss plan that that makes all foods work, and therefore takes away feelings of deprivation and guilt by allowing you to have the foods you love on a regular basis. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie
Here’s another great bulk eating recipe from our Here’s another great bulk eating recipe from our FNS @nikkispaulding which features an easy, delicious and macro friendly dinner option – Cauliflower Stir Fry with or without baked fish. This is what I love about bulk eating – you get a ton of food and can sit down and enjoy a big dinner without feeling guilty. The cauliflower rice offers the bulk to this recipe. If you haven’t tried this food gem I encourage you to. If you’re a vegan or vegetarian consider adding some sauteed tofu or baked seitan to the str fry instead of fish. DM us for the recipe! ⠀ ⠀ Without fish: 241 calories 29g carbs 8g fat 7g protein (1 pound of food!) ⠀ With fish: 391 calories 29g carbs 16g fat 28g protein (1 pound 5oz of food!) ⠀ ⠀ Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie
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